Booty Boot Camp II: Days 1-7
February 24th - Workout #1
We are going to set the tone but not kill you straight out of the gate. For the veterans, maximize each set by choosing weight that is 80-90% of your effort. Beginners, do what you feel comfortable with to get a base of where you are at. I suggest having a log book where you keep track of the weights you use so you have reference for future workouts.
Warm Up -> As directed - follow warmup video - Click HERE
Ex #1: Step Ups - box or bench height no higher than 90 deg angle for your step
Ex #2: Lunges with dumbbells
Ex #3: Glute Kickback Machine
Ex #4: Laying one leg hip thrusts : 4 second negative with 1 second hold on top contraction. Once you thrust to the top of the movement, contract for 1 second, then count to 4 on your way down.
Ex #5: Calves - standing one legged body weight - find somewhere you can step up on and do these so you can stretch on the bottom
Abdominals/Core: 2-3 sets of your favorite exercises!
We are going to set the tone but not kill you straight out of the gate. For the veterans, maximize each set by choosing weight that is 80-90% of your effort. Beginners, do what you feel comfortable with to get a base of where you are at. I suggest having a log book where you keep track of the weights you use so you have reference for future workouts.
Warm Up -> As directed - follow warmup video - Click HERE
Ex #1: Step Ups - box or bench height no higher than 90 deg angle for your step
- Set 1: Bodyweight 1x15
- Set 2: Weighted holding dumbbells 1x15
- Set 3: Increase dumbbell weight 5lbs 1x12
- Set 4: Increase dumbbell weight 5lbs 1x10
Ex #2: Lunges with dumbbells
- Set 1: Bodyweight 1x15 each leg
- Set 2-3: Weighted holding dumbbells 2x15 each leg
Ex #3: Glute Kickback Machine
- Set 1: 2x15 -> Increase weight from set 1-2
Ex #4: Laying one leg hip thrusts : 4 second negative with 1 second hold on top contraction. Once you thrust to the top of the movement, contract for 1 second, then count to 4 on your way down.
- Set 1-2: 2x10 each leg
Ex #5: Calves - standing one legged body weight - find somewhere you can step up on and do these so you can stretch on the bottom
- Set 1: 1x10 each leg
- Set 2: 1x30-35 RP - 4 second stretch on bottom and 1 second hold on top contraction
Abdominals/Core: 2-3 sets of your favorite exercises!
WOD #2 -February 25th
If you woke up this morning sore, congratulations. Feels so bad but so good right? Well, today we pull back on the reigns slightly and not beat up the body. I believe in rest and recovery but since this is a Booty Builder Boot Camp, the rest and recovery will be active rest and recovery. Today’s workout is as follows…
+ 5-10 Min light walking on treadmill / elliptical/ stair stepper -
+ Full body warmup as directed in video from yesterday
Core stability is essential to building lower body strength so we will do some specific core work today.
Plank work -
Leg Complex - All exercises are bodyweight
If you woke up this morning sore, congratulations. Feels so bad but so good right? Well, today we pull back on the reigns slightly and not beat up the body. I believe in rest and recovery but since this is a Booty Builder Boot Camp, the rest and recovery will be active rest and recovery. Today’s workout is as follows…
+ 5-10 Min light walking on treadmill / elliptical/ stair stepper -
+ Full body warmup as directed in video from yesterday
Core stability is essential to building lower body strength so we will do some specific core work today.
Plank work -
- Forearm plank - 30 sec hold x 2
- Forearm plank - raise one leg for 10 reps then switch for 10 reps x 2 sets
- Side forearm plank - 20 sec hold x 2 sets
- Side forearm plank + leg adduction - 10 reps each side x 2 sets
- Pushup Position Plank - bring knee to elbow - 10 reps each side x 2 sets
Leg Complex - All exercises are bodyweight
- Air Squats - 50 total reps - can split up anyway needed
- Lunges - 2x10
- Side lunges - get into athletic stance and side step with foot - activate your glue before stepping - 2x10
- Bulgarian split squat - rest back leg on bench - 2x10
- Squat jumps - 2x10 - squat to 90 degrees then JUMP! Land back into position and straight into next squat
- Calf Wall Stretch - 20-30 sec hold
WOD #3 - February 26th
IS TIME TO WORK
Warmup -
+ 5-10 min walk / elliptical / stair stepper
+ Full body warmup as directed in video
30 on 30 off - You will perform each exercise for 30 seconds followed by 30 seconds of rest completing 12 exercises. This is only 6 total minutes of work so do not hold yourself back by taking it easy. Keep good form and stay in control yet at the same time we want to raise your heart rate and get the blood flowing.
IS TIME TO WORK
Warmup -
+ 5-10 min walk / elliptical / stair stepper
+ Full body warmup as directed in video
30 on 30 off - You will perform each exercise for 30 seconds followed by 30 seconds of rest completing 12 exercises. This is only 6 total minutes of work so do not hold yourself back by taking it easy. Keep good form and stay in control yet at the same time we want to raise your heart rate and get the blood flowing.
- Squat jumps
- Alternating stepping lunges
- Burpees
- Laying single leg hip thrust - opposite leg straight in the air (right side)
- Laying single leg hip thrust - opposite leg straight in the air (left side)
- Side forearm plank leg adduction - right side
- Side forearm plank leg adduction - left side
- Speed Air Squats
- Alternating side leg - take step left - take step right
- Alternating single leg stiff-legged deadlift - bring leg back and touch hands forward to toes keeping your leg straight to bring yourself back up - alternate sides
- High knees
- Static squat hold - squat to 90 degrees and hold
February 27th - Rest Day
WOD #5 - February 28th
Each set you will be increasing your weight.
Warmup - As directed in video / 5-10 min walk / stair stepper / elliptical
Ex #1 - Seated Leg Curls
Ex #2 - Squats or variation
Ex #3 - Leg Extensions
Ex #4 -Reverse Hyper Extensions
Ex #5 Seated Calf Raise
Abs: 2-3 sets!
Each set you will be increasing your weight.
Warmup - As directed in video / 5-10 min walk / stair stepper / elliptical
Ex #1 - Seated Leg Curls
- Set 1: Warmup x15-20
- Set 2-4: 3x12-15 with 1 count pause at contraction
Ex #2 - Squats or variation
- Set 1: Warmup 1×8-12
- Set 2: 1×12-15
- Set 3: 1×20(nonstop on the last set of 20)
Ex #3 - Leg Extensions
- Set 1-3: 3×25
Ex #4 -Reverse Hyper Extensions
- Set 1: 1×10
- Set 2: 1×12-15
- Set 3: 1×20
Ex #5 Seated Calf Raise
- 3×15 : 3 count pause at stretch 1 count pause at contraction
Abs: 2-3 sets!
WOD #6 - February 29th
Full body warmup - as directed in video
+ 100 jump ropes or jumping jacks
Ex #1: Good mornings - toe touches: act as if you are holding dumbbells or a bad and slowly reach toward your toes.
Ex #2: One leg pistol squat on bench - find a bench that puts you at 90 deg or slightly higher when you squat into it
Ex #3: wide leg plie squat - focus on engaging core then activating glutes
Ex #4: forearm plank one leg abduction - do both side
Ex #5: laying forearm static plank hold
Full body warmup - as directed in video
+ 100 jump ropes or jumping jacks
Ex #1: Good mornings - toe touches: act as if you are holding dumbbells or a bad and slowly reach toward your toes.
- 3x10
Ex #2: One leg pistol squat on bench - find a bench that puts you at 90 deg or slightly higher when you squat into it
- 3x10
Ex #3: wide leg plie squat - focus on engaging core then activating glutes
- 3x10
Ex #4: forearm plank one leg abduction - do both side
- 3x10
Ex #5: laying forearm static plank hold
- 3 x 30-45 seconds
WOD #7 - March 1st
Today’s workout will be a quick one. The goal is to raise the heart beat, move, and be done.
Warmup - As directed in video / 5-10 min walk / stair master / bike / elliptical
Circuit - Complete for 3 rounds (If you require more make everything 10 + add more rounds)
Squats - 15
Line ski jumps (feet together then jump side to side over a line) - 5
Line back and forth jumps (feet together then jump over then back across the line - 5
Single leg side jumps right leg - stand on one leg then jump side to side over line - 5
Single leg side jumps left leg - * - 5
Single leg back and forth jumps - stand on one leg then jump over then back across the line -5
**Switch legs - 10
Burpees - 5
Knees to chest - 5
60 second rest then repeat
Today’s workout will be a quick one. The goal is to raise the heart beat, move, and be done.
Warmup - As directed in video / 5-10 min walk / stair master / bike / elliptical
Circuit - Complete for 3 rounds (If you require more make everything 10 + add more rounds)
Squats - 15
Line ski jumps (feet together then jump side to side over a line) - 5
Line back and forth jumps (feet together then jump over then back across the line - 5
Single leg side jumps right leg - stand on one leg then jump side to side over line - 5
Single leg side jumps left leg - * - 5
Single leg back and forth jumps - stand on one leg then jump over then back across the line -5
**Switch legs - 10
Burpees - 5
Knees to chest - 5
60 second rest then repeat
